How To: Avoid damaging my knee when training for and running a marathon?

Asked by: Alicia Kosmos

Protect Your Knees While Running

1. Wear the right shoes. So much of the strain that your knees may experience when you are constantly running is caused by the brunt pounding that your feet do as they hit the pavement with each stride. …
2. Improve your form. …
3. Wear a knee strap. …
4. Don’t rush training. …
5. Always stretch.

Does running marathon damage your knees?

Running is not bad for your knees; running with poor form is bad for your knees. In fact, most knee injuries caused by running are overuse injuries, meaning you’re putting more stress on your body than it can handle.

How can I protect my knees when running a lot?

How to Prevent Knee Pain While Running

1. Stretch before your runs. …
2. Strengthen your leg muscles. …
3. Walk, bike or swim on alternate days. …
4. Build up your mileage gradually. …
5. Ice your knees after runs. …
6. Use anti-inflammatory medication as needed. …
7. Consider taking certain dietary supplements.

How do I train for a marathon with a knee injury?

Treatment: rest can be helpful, but studies have shown this doesn’t have to mean lying around for weeks waiting for the pain to subside. Uphill running, short runs, elliptical or cycling workouts, and strength training can be done while the knee recovers.

How do I prepare my knees for marathon?

PRE-MARATHON

1. Stress test your joints.
2. Invest in the right gear.
3. Eat right and hydrate.
4. Keep an eye on your form.
5. Listen to your body.
6. Take a hot and cold shower.
7. Lastly, don’t forget to take a break.

Are Marathons hard on knees?

If runners are not careful, marathon running may erode one vulnerable area within the knee. Most of the research into the effect of ling distance running on knees has indicated that the activity is generally not harmful for healthy knees.

Is marathon running unhealthy?

Marathon running has been shown to improve markers of cardiovascular health. For example, research has shown that it can decrease blood pressure and resting heart rate. It may also reverse the aortic stiffening process that naturally occurs with aging.

Should I stop running if my knees hurt?

If the pain’s severe or the knee’s swollen, see a GP straight away. If your knee pain is not severe, stop running and get it checked by a GP or physiotherapist if the pain does not go away after a week. They can also recommend stretches or exercises to help you recover.

Will running damage my knees?

According to Solkin, running too much too soon can strain muscles, joints and ligaments that aren’t yet strong enough to handle the workload. “Unless you’re highly competitive, no one should be running more than three or four days a week,” she insists.

How can I strengthen my knees?

To help strengthen your knees, focus on moves that work your hamstrings, quadriceps, glutes, and hip muscles.

1. Half squat. …
2. Calf raises. …
3. Hamstring curl. …
4. Leg extensions. …
5. Straight leg raises. …
6. Side leg raises. …
7. Prone leg raises.

Should I run a marathon with knee pain?

If the pain is intense or the joint is swollen, you shouldn’t carry on running at all. Go home and rest, apply ice and compression and keep the leg raised. Keep the joint mobile, but avoid stressing it.

Will my runner’s knee ever heal?

Most people recover completely from Runner’s Knee after a few months of rehab, although it is an injury that can become chronic if not treated correctly.

Should I run a marathon with runners knee?

Avoid doing any intense running, such as long runs, intervals or speed work, as these may cause further damage to your knee and increase inflammation. If your level of pain is above a 3 out of 10, you may want to stop running entirely. However, you should continue training your cardio with low-impact cross training.

What is the fastest way to heal runner’s knee?

To help relieve your pain and speed recovery, you can:

1. Rest your knee. …
2. Ice your knee to ease pain and swelling. …
3. Wrap your knee. …
4. Elevate your leg on a pillow when you sit or lie down.
5. Take NSAIDs, if needed, like ibuprofen or naproxen. …
6. Do stretching and strengthening exercises, especially for your quadriceps muscles.